Exercise library

Variations

• Close-Grip Bench

  Hands shoulder-width, elbows tucked at 30° — triceps do the work.

• Wide-Grip Bench

  Index on the rings, shorter stroke, stop the bar high on the chest.

• Paused Bench

  Dead stop on the chest for two counts, no bounce, then drive.

• Floor Press

  Triceps touch the floor each rep to kill leg drive and bar bounce.

• Board Press

  Press from a board to overload your lockout range.

• Spoto Press

  Stop an inch above the chest, hold, then press — total bar control.

• Smith Machine Bench

  Fixed bar path, so chase slow eccentrics and a hard squeeze.

Variations

• Low Incline (15°)

  Barely tilted bench keeps tension on the upper-mid chest.

• High Incline (45°)

  Steeper angle shifts load to clavicular chest and front delts.

• Neutral-Grip Incline

  Palms facing in — easier on the shoulders, deeper stretch.

• Incline Barbell Press

  Bar to upper chest, wrists stacked over elbows.

• Single-Arm Incline

  One dumbbell at a time; brace hard to stop torso rotation.

• Paused Incline

  One-count pause at the bottom stretch before pressing.

• Alternating Incline

  Press one arm while the other holds at lockout.

Variations

• Knee Push-Up

  Knees down, hips locked in line with shoulders — no sagging.

• Incline Push-Up

  Hands elevated on a bench to lighten the load and own the form.

• Decline Push-Up

  Feet elevated to load the upper chest and shoulders.

• Diamond Push-Up

  Thumbs and index fingers touching, elbows brushing the ribs.

• Wide Push-Up

  Hands wide, chest leads down, stop before the shoulders shrug.

• Deficit Push-Up

  Hands on plates or handles for a deeper chest stretch.

• Archer Push-Up

  Shift onto one arm, the other stays straight — unilateral overload.

Variations

• High-to-Low Fly

  Pulleys high, hands meet at the hips — lower chest bias.

• Low-to-High Fly

  Pulleys low, hands meet at chin height for upper chest.

• Mid-Height Fly

  Pulleys at chest level, hug the arc, hold the squeeze one count.

• Single-Arm Cable Fly

  One side at a time, reach past midline for full shortening.

• Pec Deck

  Back pinned to the pad, elbows fixed, press pads together slowly.

• Dumbbell Fly

  Soft elbow bend, lower until you feel the stretch, not the joint.

• Incline Cable Fly

  Bench at 30° between the towers for a stretched upper chest.

Variations

• Sumo Deadlift

  Wide stance, hands inside knees, push the floor apart.

• Trap Bar Deadlift

  Neutral handles, more quad, easiest on the lower back.

• Deficit Deadlift

  Stand on a plate for extra range off the floor.

• Rack Pull

  Start at knee height to overload the lockout and traps.

• Paused Deadlift

  Pause below the knee to kill any speed cheat.

• Snatch-Grip Deadlift

  Very wide grip, longer pull, upper back works overtime.

• Block Pull

  Bar on blocks to train the top half heavy and safe.

Variations

• Chin-Up

  Supinated grip, more biceps, drive elbows down to the ribs.

• Neutral-Grip Pull-Up

  Palms facing, shoulder-friendly, chest to the handles.

• Wide-Grip Pull-Up

  Wide hands, think elbows to hips, no shrugging.

• Assisted Pull-Up

  Band or machine assist — still pause at the top each rep.

• Weighted Pull-Up

  Add a belt, keep full range, stop before form breaks.

• Negative Pull-Up

  Jump to the top and lower for five slow counts.

• Commando Pull-Up

  Bar alongside the head, alternate sides each rep.

Variations

• Pendlay Row

  Bar resets on the floor every rep, torso stays parallel.

• Yates Row

  More upright torso, underhand grip, heavier loading.

• Underhand Row

  Supinated grip pulls to the belly, lats and biceps.

• T-Bar Row

  Chest up, pull the handles into the sternum.

• Chest-Supported Row

  Pad kills the cheat — pure upper-back work.

• Dumbbell Row

  One arm braced, pull to the hip, no torso twist.

• Meadows Row

  Landmine end, staggered stance, big stretch at the bottom.

Variations

• Wide-Grip Pulldown

  Bar to collarbone, elbows drive down and back.

• Close-Grip Pulldown

  Narrow handle, longer range, lower-lat emphasis.

• Neutral-Grip Pulldown

  Palms facing, easiest on the shoulders, strong squeeze.

• Reverse-Grip Pulldown

  Underhand grip, pull to lower chest, biceps assist.

• Single-Arm Pulldown

  One side at a time, let the shoulder rise at the top.

• Straight-Arm Pulldown

  Arms locked, sweep the bar to the thighs — pure lats.

• Kneeling Pulldown

  Kneel under the cable, torso upright, no body English.

Variations

• Wide-Grip Row

  Bar to the upper stomach, elbows flared for rear delts.

• V-Handle Row

  Handle to the navel, shoulders back, chest tall.

• Single-Arm Cable Row

  Full protraction to retraction, one lat at a time.

• Rope Row to Neck

  Pull high toward the throat, elbows above the wrists.

• Machine Row

  Chest on the pad, drive elbows straight back.

• Bench-Supported Row

  Torso locked on an incline bench, no momentum.

• Band Seated Row

  Constant tension — pause and squeeze at the end range.

Variations

• High-Bar Squat

  Bar on traps, upright torso, knees track over toes.

• Low-Bar Squat

  Bar on rear delts, more hip hinge, sit back hard.

• Paused Squat

  Two counts in the hole, stay tight, drive up.

• Box Squat

  Sit to the box, pause, then explode without rocking.

• Tempo Squat

  Three seconds down, one up — control over load.

• Safety-Bar Squat

  SSB keeps the torso upright and spares the shoulders.

• Pin Squat

  Start from pins at depth to build out of the hole.

Variations

• Clean-Grip Front Squat

  Elbows high, fingertips under the bar, chest proud.

• Cross-Arm Front Squat

  Arms crossed on the bar — friendlier on tight wrists.

• Zombie Squat

  Arms straight out, no hands — forces an upright torso.

• Goblet Squat

  Dumbbell at the chest, elbows inside knees at the bottom.

• Paused Front Squat

  Pause at depth without letting the elbows drop.

• Heels-Elevated Front Squat

  Plates under heels for more depth and quad load.

• Landmine Squat

  Bar end at the chest, counterbalance for perfect depth.

Variations

• Dumbbell RDL

  Dumbbells graze the thighs, hinge until hamstrings shout.

• Single-Leg RDL

  One leg back, hips square, slow and balanced.

• Snatch-Grip RDL

  Wide grip loads the upper back with the hamstrings.

• Deficit RDL

  Stand on a plate for extra stretch at the bottom.

• Stiff-Leg Deadlift

  Near-locked knees, bar from the floor each rep.

• Banded RDL

  Band adds tension at lockout — squeeze glutes hard.

• Good Morning

  Bar on the back, hinge with a flat spine, light loads.

Variations

• High Foot Placement

  Feet high on the platform to bias glutes and hamstrings.

• Low Foot Placement

  Feet low for quad-dominant loading, heels stay down.

• Narrow Stance

  Feet together hits the outer quad sweep.

• Wide Stance

  Feet wide and toes out for adductors and glutes.

• Single-Leg Press

  One leg at a time to fix side-to-side strength gaps.

• Hack Squat

  Back on the pad, deep knee flexion, controlled descent.

• Pause Leg Press

  Two-count pause at depth, never let the lower back curl.

Variations

• Reverse Lunge

  Step back, front shin vertical — easiest on the knees.

• Forward Lunge

  Step out, sink straight down, push back to the start.

• Bulgarian Split Squat

  Rear foot on a bench, torso slightly forward for glutes.

• Curtsy Lunge

  Cross the rear leg behind to load the glute medius.

• Deficit Lunge

  Front foot on a plate for a deeper glute stretch.

• Barbell Walking Lunge

  Bar on the back, short steady steps, brace the core.

• Lateral Lunge

  Step wide sideways, sit into that hip, other leg straight.

Variations

• Seated Leg Curl

  Hips flexed puts hamstrings in a stretched, strong position.

• Standing Leg Curl

  One leg at a time, hips still, curl heel to glute.

• Single-Leg Curl

  Isolate each side and match reps to the weaker leg.

• Nordic Curl

  Ankles anchored, lower slowly as far as you can control.

• Swiss Ball Curl

  Heels on the ball, hips high, drag the ball to the glutes.

• Slider Leg Curl

  Sliders under heels, keep the hips lifted the whole set.

• Banded Leg Curl

  Band anchored ahead, curl against rising tension.

Variations

• Seated Calf Raise

  Bent knee targets the soleus — slow two-count at the top.

• Single-Leg Calf Raise

  One leg, full stretch below, full squeeze above.

• Donkey Calf Raise

  Hinge at the hips for a deeper gastroc stretch.

• Leg Press Calf Raise

  Toes on the platform edge, push through the big toe.

• Smith Machine Calf Raise

  Fixed bar keeps balance out of it — go heavy and slow.

• Deficit Calf Raise

  Heels drop off a plate for maximum stretch.

• Tibialis Raise

  Pull toes up toward the shin — balances the lower leg.

Variations

• Seated Barbell Press

  Back supported, no leg drive, strict shoulder work.

• Dumbbell Shoulder Press

  Dumbbells let the elbows travel naturally — deeper range.

• Push Press

  Short dip and drive from the legs to move heavier loads.

• Arnold Press

  Rotate palms from facing you to forward as you press.

• Z-Press

  Seated on the floor, legs straight — core cannot cheat.

• Landmine Press

  Angled bar path is gentle on cranky shoulders.

• Machine Shoulder Press

  Fixed path for safe high-rep finishing sets.

Variations

• Cable Lateral Raise

  Constant tension from the bottom — pinky slightly high.

• Machine Lateral Raise

  Pads on the upper arms, drive with elbows not hands.

• Leaning Lateral Raise

  Lean away from a post for a longer tension range.

• Seated Lateral Raise

  Sitting removes swing, so lighter weight, cleaner reps.

• Partial Lateral Raise

  Top-half only reps to keep the side delt burning.

• Behind-Back Cable Raise

  Cable behind the body stretches the delt at the bottom.

• Plate Lateral Raise

  Light plates, slow tempo, stop at shoulder height.

Variations

• Cable Rear Delt Fly

  Cables crossed, sweep wide and squeeze the rear delts.

• Reverse Pec Deck

  Chest on the pad, elbows soft, open the arms wide.

• Bent-Over Dumbbell Fly

  Torso parallel, thumbs down, no swinging.

• Chest-Supported Fly

  Incline bench support removes all lower-back strain.

• Band Pull-Apart

  Arms straight, pull the band to the chest, pinch shoulder blades.

• Prone Y-Raise

  Face down, raise arms in a Y for lower traps and rear delts.

• Single-Arm Rear Fly

  One arm at a time for a fuller squeeze at the end range.

Variations

• Rope Face Pull

  Rope to the forehead, hands split wide, elbows high.

• Band Face Pull

  Band version for warm-ups and daily posture work.

• Seated Face Pull

  Sitting locks the torso so only the shoulders move.

• Half-Kneeling Face Pull

  One knee down, ribs down, no leaning back.

• High-Anchor Face Pull

  Cable above head height, pull down and back.

• Face Pull to External Rotation

  Finish each rep by rotating hands overhead.

• Prone Face Pull

  Face down on an incline bench, pull dumbbells to the ears.

Variations

• EZ-Bar Curl

  Angled grip spares the wrists, same biceps load.

• Wide-Grip Curl

  Hands outside shoulders to bias the short head.

• Close-Grip Curl

  Hands narrow for more long-head, outer biceps work.

• Reverse Curl

  Overhand grip for brachialis and forearms.

• Drag Curl

  Drag the bar up the torso, elbows travel back.

• 21s

  Seven bottom halves, seven top halves, seven fulls.

• Cheat Curl

  Slight hip drive up, strict five-second lower down.

Variations

• Incline Dumbbell Curl

  Arms hanging behind the torso for a long-head stretch.

• Concentration Curl

  Elbow braced on the thigh, squeeze hard at the top.

• Preacher Curl

  Pad under the triceps kills swing, control the bottom.

• Cable Curl

  Constant tension top to bottom, no rest at lockout.

• Spider Curl

  Chest on an incline, arms straight down, peak contraction.

• Neutral-Grip Hammer Curl

  Palms facing in for brachialis and forearm thickness.

• Cross-Body Curl

  Curl toward the opposite shoulder, elbow pinned.

Variations

• Rope Pushdown

  Split the rope at the bottom and lock the elbows out.

• Straight-Bar Pushdown

  Elbows glued to the ribs, wrists neutral.

• V-Bar Pushdown

  Angled bar is easier on the wrists, heavier loads.

• Reverse-Grip Pushdown

  Underhand grip shifts work to the medial head.

• Single-Arm Pushdown

  One arm at a time, full lockout, slow return.

• Overhead Rope Extension

  Arms overhead stretches the long head under load.

• Bench Dip

  Hands on a bench, elbows back, no shoulder shrugging.

Variations

• EZ-Bar Skullcrusher

  Lower to the forehead, elbows pointed at the ceiling.

• Dumbbell Skullcrusher

  Neutral grip, lower beside the ears, kinder on elbows.

• Incline Skullcrusher

  Incline bench increases stretch on the long head.

• Decline Skullcrusher

  Decline keeps tension on the triceps at lockout.

• JM Press

  Half skullcrusher, half press — heavy triceps builder.

• Cable Skullcrusher

  Cable keeps tension through the whole arc.

• Behind-Head Extension

  Lower past the head for the deepest long-head stretch.

Variations

• Chest Dip

  Lean the torso forward, elbows flare slightly — chest bias.

• Triceps Dip

  Stay upright, elbows tucked, lock out hard at the top.

• Assisted Dip

  Band or machine support, still control the descent.

• Weighted Dip

  Belt loaded, stop at parallel — no shoulder diving.

• Ring Dip

  Rings turn out at the top; stability is the challenge.

• Bench Dip

  Feet forward on the floor, keep the range shoulder-safe.

• Machine Dip

  Seated and fixed — perfect for high-rep burnouts.

Variations

• Forearm Plank

  Elbows under shoulders, glutes and abs squeezed tight.

• High Plank

  Top of the push-up, push the floor away, ribs down.

• Side Plank

  Stack the feet, hips high, obliques under tension.

• RKC Plank

  Max tension for 10-20 seconds — everything clenched.

• Plank with Reach

  Reach one arm forward without letting the hips rotate.

• Long-Lever Plank

  Elbows further forward to double the core demand.

• Weighted Plank

  Plate on the upper back, keep a flat line head to heels.

Variations

• Knee Raise

  Knees to chest, curl the pelvis up at the top.

• Toes-to-Bar

  Straight legs all the way to the bar, no kipping.

• Captain's Chair Raise

  Forearms on pads, back flat, lift with the abs.

• Windshield Wipers

  Legs up, rotate side to side for obliques.

• L-Sit Hold

  Hold legs at 90° — isometric abs and hip flexors.

• Straight-Leg Raise

  Legs locked, raise to hip height, lower slowly.

• Hanging Oblique Raise

  Drive knees to one side, alternate each rep.

Variations

• Bicycle Crunch

  Opposite elbow to knee, slow rotation, no neck pulling.

• Reverse Crunch

  Curl the hips off the floor, knees toward the chest.

• Weighted Crunch

  Plate on the chest, short controlled spinal flexion.

• Decline Crunch

  Decline bench adds range and constant abdominal load.

• Swiss Ball Crunch

  Extend over the ball first, then crunch through full range.

• Cross-Body Crunch

  Crunch diagonally to hit the obliques.

• V-Up

  Legs and torso rise together, fingers to toes.

Variations

• Kneeling Rollout

  Ribs down, roll only as far as the back stays flat.

• Standing Rollout

  From the feet — advanced, requires full-body tension.

• Incline Rollout

  Roll up a slope to shorten the range while learning.

• Barbell Rollout

  Loaded barbell with plates, same strict hollow position.

• Swiss Ball Rollout

  Forearms on the ball, roll forward and pull back.

• Banded Rollout

  Band assists the return so you can go deeper.

• Single-Arm Rollout

  One arm on the wheel — brutal anti-rotation work.

Variations

• Russian Swing

  Bell to chest height, driven purely by the hip snap.

• American Swing

  Swing overhead — needs shoulder mobility and control.

• Single-Arm Swing

  One hand, resist the rotation, square the shoulders.

• Alternating Swing

  Switch hands at the top float of each swing.

• Double Kettlebell Swing

  Two bells, wider stance, heavy hip power.

• Dead-Stop Swing

  Reset the bell on the floor between every rep.

• Kettlebell Snatch

  One motion from the floor to overhead lockout.

Variations

• Power Clean & Press

  Catch high in a quarter squat, then press overhead.

• Hang Clean & Press

  Start from the thigh — pure hip extension speed.

• Dumbbell Clean & Press

  Dumbbells allow a natural catch and press path.

• Kettlebell Clean & Press

  Tame the arc so the bell lands softly in the rack.

• Push Jerk

  Dip, drive, and re-bend under the bar to lock out.

• Single-Arm Clean & Press

  One side loaded — brace hard against the tilt.

• Clean & Jerk

  Full split jerk finish; the classic power expression.

Variations

• Half Burpee

  No push-up, no jump — pace-friendly conditioning.

• Burpee Box Jump

  Finish each rep with a jump onto the box, stand tall.

• Burpee Pull-Up

  Stand under a bar and finish with a pull-up.

• Devil Press

  Burpee holding dumbbells, then swing them overhead.

• Burpee Broad Jump

  Explode forward for distance instead of height.

• Dumbbell Burpee

  Hands on dumbbells to keep the wrists neutral.

• Lateral Burpee Over Bar

  Jump sideways over a bar after each rep.